Mavitamini a kokonati ndi Mapindu ake
Makoti amapezeka m'madera otentha kumene amakolola madzi oyera ndi "kokonati" mkati mwa mtedza. Iwo ali ndi mafuta odzaza kwambiri koma amakhalanso ndi mchere wabwino kwambiri.
Mudzapeza kokononi zofiira m'masitolo ambiri masiku ano, koma ndi ntchito yambiri yogwiritsira ntchito imodzi koposa momwe mungagule kokonati yowumitsa, mkaka wa kokonati , kapena madzi a kokonati.
Pali njira yowonjezera yomwe ikuphatikizapo mafuta a kokonati mu zakudya zabwino ndi lingaliro lakuti zingakhale zabwino kwa thanzi lanu, koma pakadali pano, palibe kufufuza kokwanira kusonyeza kuti ndizo.
Zoona za Zakudya Zakudya
| Chakudya Chokoma Chokoma Chokondweretsa Chakudya | |
|---|---|
| Kutumikira Kukula 1 ounce | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 130 | |
| Ma calories ochokera ku Fat 72 | |
| Mafuta Onse 8g | |
| Mafuta okwanira 7g | 34% |
| Cholesterol 0mg | 0% |
| Masentimita 81mg | 4% |
| Zakudya 15g | 11% |
| Fiber Fiber 3g | 11% |
| Sugars 10g | |
| Mapuloteni 1g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 0% · Iron 2% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Nyama ya kokonati imakhala ndi mchere komanso mchere, makamaka potaziyamu. Mtundu umodzi wa nyama ya kokonati yokoma (kapena pafupifupi 1/3 ya chikho) ili ndi makilogalamu 130, mapuloteni 1 gramu, mafuta a magalamu 8, ndi mafuta oposa magalamu atatu. Komanso ili ndi 3 milligrams calcium, 14 milligrams magnesium, 103 milligrams potassium, ndi 81 milligrams sodium.
Chikho cha hafu ya mkaka wa kokonati chili ndi makilogalamu 276, mapiritsi 3, mapiritsi 7, mapiritsi 3 magalamu, magalamu 4 shuga ndi 29 gramu mafuta, kuphatikizapo ma gramu 25 odzaza mafuta.
Lili ndi mapaipi, mapaundi 18 milligrams, sodium, 44 milligrams, ndi 2 milligrams zitsulo.
Chikho chimodzi cha madzi a kokonati chiri ndi makilogalamu 46, pansi pa 2 gramu mapuloteni, osachepera hafu ya gramu ya mafuta, 9 magalamu a chakudya ndi pafupifupi 2 1/2 magalamu amitundu. Ndili ndi 58 milligrams calcium, 60 milligrams magnesiamu, 600 milligrams potassium ndi 252 magalamu sodium.
Supuni imodzi ya mafuta a kokonati imakhala ndi ma calories 117 ndipo ili ndi theka la mafuta anu odzaza tsiku ndi tsiku ndi pang'ono za linoleic acid ndi mafuta omwe amatsitsa mafuta.
Ubwino wa Zaumoyo
Mafuta a kokonati ndi kokonati ali ndi mafuta odzaza, koma si ofanana ndi mafuta odzaza ndi nyama komanso nyama zina. Komabe, monga mafuta odzaza nyama, mafuta a kokonati amaletsa mafuta ambiri a kolesterolini ndi LDL cholesterol (mtundu woipa). Ngakhale zili bwino kugwiritsa ntchito kokonati mukuphika, sizikuwoneka kuti zidzakuthandizani kuti mukhale ndi matenda a mtima.
Nyama ya kokonati imakhala yochuluka kwambiri muzitsulo kotero ndibwino kuti thupi lanu likhale ndi zakudya zokwanira komanso zingakuthandizeni kuti mukhale ndi nthawi yayitali pakati pa chakudya. Ndicho chitsimikizo chachikulu cha potaziyamu, chomwe chingakhale chofunikira kuti mukhale ndi ma sodium ndi kuthamanga kwa magazi poyang'ana.
Mafunso Odziwika
Kodi chipatso cha kokonati, masamba, kapena nati?
Malingana ndi Library of Congress, kokonati ndi drupe imodzi. Dokotala ndi chipatso chokhala chophimba cholimba pa mbewu, monga pichesi kapena chitumbuwa. Walnuts, amondi, ndi pecans ndi mankhwala a drupes koma timawatcha mtedza, kotero mukhoza kutcha kokonati kapena zipatso.
Kodi kudya kokonati kungakuthandizeni kuchepa thupi?
Pali maphunziro pa mafuta a kokonati ndi nyama za labu, koma umboni wosaneneka woti kudya kokonati mumtundu wina uliwonse umathandizira kuchepa kwa dieter.
Zidakalipo mpaka pa makilogalamu omwe mumatenga malinga ndi zomwe thupi lanu limagwiritsa ntchito tsiku ndi tsiku.
Kodi madzi a kokonati ndi abwino kwa inu?
Madzi a kokonati ndi otsika kwambiri ndipo amachepetsa kwambiri kuposa mkaka wa kokonati. Ndipamwamba kwambiri mu potaziyamu kotero ndi bwino kutulutsa madzi, koma palibe chifukwa chokhulupirira kuti ndibwino kuposa kumwa madzi ambiri tsiku lonse ndikudya zipatso ndi ndiwo zamasamba.
Kusaka ndi Kusunga Kakoti
Mudzapeza kokonati mu gawo la zokolola. Ayenera kukhala ofiira, ndi ovuta kwambiri.
Kuti mudye kokonati yanu, yambani kutenga zitsulo. Phwasani kokonati kumapeto kwake ndikukhetsa madzi. Mukhoza kulawa madzi-ngati ndi okoma osati osakaniza, ndiye kokonati yanu ndi yabwino komanso yatsopano.
Kenaka, gwiritsani ntchito nyundo kuti muthe kokonati kuti muthe chipolopolocho. Ikani thupi ndi mpeni wozembera ndi kuigwedeza mpaka thupi litachoka ku chipolopolocho. Gwiritsani ntchito masamba a pepala kuti muveve kokonati. Refrigerate nyama ya kokonati kwa mlungu umodzi kapena kuimiritsa kwa miyezi itatu.
Ngati mukuyang'ana mkaka wa kokonati, mudzaupeza muzigawo za zakudya zachilengedwe komanso mwinamwake muzinthu zamakina kapena zakumwa zoledzeretsa. Mkaka wa kokonati sukhalitsa nthawi yaitali, choncho pewani kawiri kawiri kugwiritsa ntchito tsiku ndi refrigerate mkaka uliwonse wa kokonati utatha mutatsegula chidebe. Gwiritsani ntchito masiku angapo.
Zimakhala zovuta kuti mupeze kokonati yatsopano, yomwe ndi nthawi yomwe imakhala yobiriwira, koma mungaipeze m'misika ya alimi m'madera otentha. Ma kokonatiwa amagwiritsidwa ntchito pa madzi a kokonati.
Njira Zabwino Zokonzekera Koconut
Sakanizani madzi a kokonati ndi madzi a chinanazi ndipo onjezerani pang'ono timbewu timbewu timadziti. Ngati muli ndi blender-speed you can blend it onse ndi ayezi cubes kuti zosangalatsa tropical slush. Onjezerani mkaka wa kokonati, chinanazi, ayezi, ndi uchi kuti mukhale wothamanga kwambiri pamtundu wa tropical smoothie. Tembenuzirani kukhala chakumwa chachikulire mwa kuwonjezera ramu.
Gwiritsani ntchito ntchentche ya kokonati yowonongeka monga chowombera chakumwa ndi zakudya zowonjezera kapena kuwonjezera kokonati yowuma kumalo osakanikirana kapena chophimba cha granola kapena kuyika izo muzinthu zanu.
Kuphweka kokonati. Yambani pokonzekera uvuni wanu ku 325 F. Kuwaza mapuloteni a kokonati mopepuka pa pepala lophika ndikuyika mu ng'anjo kwa mphindi pafupifupi zisanu kapena khumi mpaka atakhala ofiira. Yang'anirani chifukwa amawombera mwamsanga. Zimathandizanso kuwatsitsimula kamodzi kapena kawiri kuti afikitse mofanana.
Maphikidwe
Yesani maphikidwe awa okoma ndi ophweka omwe amasonyeza kokonati.
- Chokoma Chokoma cha Raspberry Oatmeal Chokoma : Chophimbachi chimakhala ndi mkaka wa kokonati ndi flacon ya kokonati ndipo amagwiritsa ntchito tchizi.
- Chikho cha Thai Cocry Chicken : Mkaka wa kakoti umabweretsa mkota pamodzi. Phalala iliyonse yothandizira ingagwiritsidwe ntchito mogwirizana ndi zomwe mumakonda.
- Nkhono ya Coconut Yachisawawa Chochepa: Nsombazi zimaphatikizidwa ndi ufa wa kokonati, zonunkhira, ndi kokonati.
> Zotsatira:
> Eyres L, Eyres MF, Chisholm A, Brown RC. "Mafuta a kokonati ndi zinthu zoopsa m'maganizo mwa anthu." Nthenda Rev. 2016 Apr; 74 (4): 267-80. do: 10.1093 / nutrit / nuw002. Epub 2016 Mar 5.
> Kormos W. "Ndikaitana, kokonati ikutha. Ndawona zinthu zambiri zomwe zimalimbikitsa ubwino wa kokonati mafuta kapena madzi a kokonati. Harv Mens Health Watch. 2014 Jun, 18 (11): 2.
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. "National Nutrient Database ya Standard Reference Release 28."
> United States Dipatimenti Yachikhalidwe Yogulitsa. "Chinsinsi changa."